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2016 HOKA ONE ONE Fall Cross Country Training Program, Week 4, Day 7

Long Runs are our Sunday workouts in the HOKA ONE ONE Fall Cross Country Training Program. We suggest that you run long runs with your friends in a park, or on a trail. Keep the pace where you can talk, and remember to stretch after your long run.

Sunday, September 18, 2016: Easy 8-mile run on grass or dirt with friends.

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Monday, September 5, 2016: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday, September 6, 2016: 1-mile warm-up; 20-min tempo run; 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fit- ness improves, about once a month.

Wednesday, September 7, 2016: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool-down.

Sunday, September 11, 2016: Easy 7-mile run on grass or dirt with friends.

Week 4: Training Gets Rolling

This week, runners run daily for main sessions. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

Tuesday, September 13, 2016: 1-mile warmup; 20-min tempo run, 1-mile cool- down. To determine your tempo run pace, add a half- minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Bio: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher and now, journalist and blogger. His first article, on Don Bowden, America's first sub 4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Track & Field to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts and RunBlogRun.
Of RunBlogRun, his daily pilgrimage with the sport, Larry says:
"I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself."